1. Begin by straddling the midline of the circle (a more
advanced thrower may want to start with their left foot at midline) at least
shoulder width apart, facing the opposite direction of the throw (facing
12:00), as in Figure 1. 2. The knees are bent and the upper body is erect. 3.
The shoulders are square to the back of the circle (12:00). Place the right arm
so that it maintains a 90 degree angle between the arm and the trunk (a plate
of spaghetti should be able to sit on it). The left arm is also at shoulder
level. It is outstretched or bent at the elbow and is in from of the body.

THE SPIN:

1. From the starting position, backswing slightly with the
shot. Keep the right foot stationary while the left foot pivots toward the
right side. Rotate the shoulders and body slightly to the right (the amount of
backswing depends upon the individual. The athlete has to find what is
comfortable). At this point the center of gravity is between the legs (in the
center). There is no shifting of weight toward the right side. 2. To begin the
rotation, pivot with both feet shifting the center of gravity over the left
foot (in order to move the center of gravity over the left foot the right foot
must push off). Keep the knees bent-- be sure not to lift as the weight is transferred
to the left leg). 3. As the center of gravity is moving over the left side, the
left arm may be somewhat extended (the extended left arm increases the radius
of rotation therefore slowing the upper body), but it stays in line with the
left knee. The left arm must NEVER pass the left knee. This keeps the shot
behind the right hip. 4. Continue to pivot over the left foot (the center of
gravity should be over the left foot). While pivoting on the left, pick up the
right foot but keep it wide (as if there is a pole between the knees-
"ride the horse!" ). Continue to pivot on the left foot until it
faces between 9:00 and 6:00 (DO NOT PIVOT THE LEFT FOOT PAST 6:00 OR ALL TORQUE
WILL BE LOST). At this point, push off the left leg and drive the right leg to the
center; pushing off the left also moves the hips ahead of the arm, thus
generating the torque (stretch) necessary for a successful throw. Remember, as
the right leg drives to the center the shoulders must be level and back (9:00).
The left arm stays in line with the left knee and NEVER passes it. 5. As the
right leg drives to the center, the shoulders are kept back. The head is always
kept in the middle of the chest. The right foot is "cocked" (the
ankle turns toward 3:00) as the right leg drives to the center of the circle.
Cocking the foot enables the thrower to pivot the foot in the direction of the
throw as soon as it lands in the center. This maintains torque. 6. As the right
foot lands in the center of the circle, it must continue to pivot. You must
land on a bent right leg. Do not reach for the center of the circle-- let the
ground come up to you. The weight at this point should be entirely over a bent
right leg. In order to pivot, stay on the balls of the feet. The pivot keeps
the hips ahead of the arm. As the right foot lands and pivots, the head will
continue to move. Again the head must be kept in the center of the chest. If
the head remains looking in the direction of the throw (6:00), the weight
shifts prematurely and causes a loss of balance. 7. Once the left leg pushes
out of the back of the circle, it is driven through to the toe -board. Keep in
mind, at this time you are in the air, and subsequently landing with the right
foot in the center. The right foot lands before the left, but they hit in close
succession. Be sure to land on a bent right leg. In order to get the left leg
quickly to the toeboard think of "kicking your
butt". This action not only helps get the left leg through quickly, but it
also helps to keep the right foot turning. Getting the left leg through quickly
is important in maintaining torque. If the left leg swings "around the
world" it is too slow and "in the bucket". This causes the
shoulders to open prematurely and the shot moves ahead of the hips. Therefore,
you end up pushing the shot rather than having a stretch and release.

POWER POSITION:

As the right leg lands in the middle and continues to pivot,
the left leg drives aggressively toward the toeboard
("kick your butt"). Remember, in the correct power position, the weight
is almost completely over a bent right leg. The shoulders are facing the back
of the circle (12:00) and the left leg is extending toward the toeboard.

THE PUT

1. To initiate the throw from the power position, pivot on
the ball of the right foot and snap the left heel down. THIS IS PROBABLY THE
MOST IMPORTANT POINT OF A SUCCESSFUL THROW. This rotates the hip forward ahead
of the implement. Keep the shoulders back and the head in the center of the
chest. Remember the body follows the head. If the head is thrown prematurely,
it causes a shift of weight too early. Keeping the head and shoulders back
maintains the hips ahead of the arm. A stretch in the lower back is felt if the
hips are ahead. Remember, a prestretched muscle
reacts more quickly and strongly.

2. Continue to pivot on the right foot (it is the drive leg
and needs to be aggressive) as the weight moves over a straightened left leg.

3. As the weight moves over the straightened left leg, it
causes the trunk and chest to lift. At this point the belly button is over the
left foot and the hips are square to the front of the circle. This guarantees a
complete transfer of weight. This is also how to get height on the throw.
Height is not acquired by adjusting the arm. HEIGHT COMES FROM THE LEGS!

4. It is important that the shot is delivered over a
straightened left leg. The left leg is the "BLOCK". Just remember, as
the left side blocks, the right side accelerates. This speed at delivery is
what gives distance to the throw. This is something that takes time to master.
It requires a lot of drilling. Timing is everything. If the left side block
occurs too soon, the shot will head toward the right sector. If the left side
block occurs too late, it will head toward the left sector. Remember, don't
block the left side too early, or too late, but just right!

5. Remember the left arm is also important in getting a
strong block. As the pivot occurs on the right foot, the hips rotate and the
left arm or free arm sweeps across the body shortening its radius. The left
elbow points upward in the direction of the throw, and then blocks down to the
side of the chest ("PUNCH THE GIANT, ELBOW THE DWARF"). The left arm
and left leg block happen simultaneously which is important in immobilizing the
left side and getting a solid block. Remember, the hips must always stay ahead
of the throwing arm.

6. Now go crazy! As the left side (entire left side) blocks,
the right side is delivering the shot. Keep the chin and chest up. The head
naturally turns away as the shot leaves the neck. The shot can be seen out of
the corner of the eye. The elbow remains high. The strong follow through
("flick") occurs as the thumb points down. High five God! Remember a
strong flick of the wrist is necessary to complete the throw. Also, at this
point the weight is over the left side. Falling back in the circle means there
is not a complete transfer of weight. Make sure the bellybutton is over the
left foot!

7. The final part of the throw is the reverse or follow
through. This is not something to concentrate on teaching, especially with a
young thrower. What must be realized is that the reverse is a reaction, not an
action. It occurs naturally as a result of following through. Too often young
throwers try to reverse, and as a result, they never get a good block. They end
up switching their feet without stopping the left side which in turn limits the
distance they can achieve. So, emphasize working on a good block and follow
through and let the reverse just happen.

Certain drills and techniques can ensure a proper reverse
when the time comes. When it does, the right foot replaces the left and the
head and eyes look toward the back of the circle. DO NOT WATCH THE SHOT.
Remember the body follows the head. If the eyes watch the shot, the head carries
the body out of the circle and causes a foul. Don't watch. The coach will know
if it is a world record.

DRILLS:

360-DEGREE TURNS This drill helps the thrower work on
balance. The drill begins in the normal starting position. The athlete slightly
backswings as if beginning a throw. Next, instead of driving to the center of
the circle, the athlete does a complete 360-degree turn, ending in the original
position. KEY THINGS TO REMEMBER: KEEP THE SHOULDERS LEVEL KEEP THE KNEES APART
(RIDE THE HORSE) Stay on the balls of the feet Keep the head in the center of
the chest Low and slow- the slower the better

PIVOT & SHOOT (WHEEL) DRILL This drill helps keep
the weight over the right leg and gets the foot shooting toward the toe board.
Start in the power position facing 6:00. Pivot the right foot. Think of
"kicking your butt". This action not only helps get the left leg
through quickly, but it also helps to keep the right foot turning. Tuck the
left foot under the body as if you are kicking your butt. Quickly plant it by
shooting it toward the toeboard. You are now in the
power position facing 12:00. It is important while doing this drill that the
shoulders remain square to 6:00, then 12:00. Use focal points to help keep the
head and shoulders back. Remember the weight must stay over the right leg and
the head should stay in the center of the chest. There should be an imaginary
straight line from the head through the left leg.

HALF TURN (SOUTH AFRICAN) Start with the left foot
just inside the circle facing between 9:00 and 6:00. The right foot is outside
the circle. Shoulders are kept back at the 9:00 position. Push off the left
foot and drive the right leg (soccer style kick) to the center of the circle.
Remember, as the right leg drives to the center, the shoulders must be level
and back (9:00). The left arm stays in line with the left knee and NEVER passes
it. As the right foot lands in the center of the circle, kick your butt and
drive it through to the toeboard. Once the power
position is reached, pivot and throw.

PROGRESSION DRILLS:

1 Begin by straddling the midline of the circle (more
advanced throwers may want to start with their left foot at the midline) with
the feet at least shoulder width apart, facing the opposite direction of the
throw (facing 12:00).

2 From the starting position, backswing slightly with
the shot. Keep the right foot stationary while the left foot pivots toward the
right side. Rotate shoulder and body slightly to the right. The amount of
backswing depends upon the individual. The athlete has to find what is
comfortable. At this point the center of gravity is between the legs (in the
center). There is no shifting of weight toward the right side.

3 To begin rotation, pivot with both feet, shifting
the center of gravity over the left foot. In order to move the center of
gravity over the left foot, the right foot must push off. Keep the knees bent.
Be sure not to lift as the weight is transferred to the left leg.

4 As the center of gravity is moving over the left
side, the left arm may be somewhat extended, but it stays in line with the left
knee. The left arm must NEVER pass the left knee. This keeps the shot behind
the right hip.

5 Continue to pivot over the left foot (center of
gravity should be over the left foot). While pivoting on the left, pick up the
right foot but keep it wide. Continue to pivot on the left foot until it faces
between 10:00 and 9:00. Place your right foot at Position #1.

6 Continue to pivot over the left foot until it faces
approximately 8:00 (no more than 6:00). Place your right foot at Position #2.

7 Step straight ahead with the right foot placing it
in the center of the circle (Position #3). The right foot is facing 3:00. The
knees are bent and the weight is primarily on the right leg. The shoulders are
back and square to the direction of the throw. Keep in mind, at this time you
are in the air.

8 Now pivot on the right foot, kick your butt with
the left and shoot it through to the toeboard. Again,
keep the shoulders back. This is the power position.

9 Put the shot.

These progression drills should be done first at a walking
speed. As time goes by the various positions can be eliminated. For example,
once comfortable with going from the backswing to Position #1 and Position #2,
Position #1 can be eliminated. In other words, you do not need to put your
right foot on the ground. Progress by eliminating the various ground positions
until the complete turn is mastered.